Enjoy a Variety of Potassium Rich Foods for Good Health and Wellness

Including potassium rich foods in your diet every day is very important to your overall health and well being. This is because this mineral plays a pivotal role in a number of your body's system functions. Potassium aids in converting glucose to glycogen, which is necessary for your body to be able to use glucose to stimulate muscle energy. It also regulates your heart functions, reduces your blood pressure, and helps your lungs eliminate carbon dioxide. Potassium is key in maintaining normal muscle and nerve function and a healthy acid/alkali balance.

What to Eat

The primary sources of potassium are fruits and vegetables. You need not go to a specialty store to find foods rich in potassium; they are in ample supply at your local grocery store or farm market. Vegetables that are high in potassium include potatoes, avocados, pumpkin, sweet potatoes, and asparagus. Fruits that are high in this vital mineral include bananas, cantaloupe, papayas, raisins, and prunes. These are not the only sources; for a more complete list of those foods that are high or moderately high in potassium, run an internet search or visit your local library.

Symptoms of Potassium Deficiency

A deficiency in potassium will cause muscle weakness and exhaustion due to the subsequent imbalance on electrolytes. If the condition is not corrected, and you are continually deprived of potassium rich foods, you will ultimately experience, heart arrhythmias, water retention and continual thirst, nerve and muscle dysfunction, confusion, and high blood pressure. Vomiting, also a symptom of a deficiency, will further deplete your body of potassium.

How Much Potassium do you Need?

People need an increasing amount of potassium as they grow older. From birth to 3 years old, it is recommended that children consume 750 to 800 milligrams of potassium every day. Children from 4 to 10 years of age need between 1,100 and 2,000 milligrams. From 11 years old through adulthood, the recommended daily allowance of potassium is from 3,100 to 3,500 milligrams. If you are including a variety of potassium rich foods in your diet each day, you will reach these numbers easily. One-third of a cup of raisins contains 363 milligrams of potassium, and one baked sweet potato, with the skin, has 508 milligrams. A supplement might be necessary if you are not meeting these numbers regularly.

Mitigating Factors

The above numbers are a baseline guide. Factors that will lead to depletion of potassium include heavy exercise that leads to sweating, excessive intake of caffeinated beverages, diarrhea, vomiting, and diuretic medications. Some antibiotics may also reduce the potassium levels in your body. If you any of these factors pertain to you, be sure to increase your consumption of potassium rich foods accordingly.

Include potassium rich foods in your diet today for healthy eating. Visit our site today for a list of foods rich in potassium.

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